| Meal Plan at a Glance | ||
|---|---|---|
| Breakfast/ A.M. snack | Lunch/ P.M. snack | Dinner |
| Smoothie bowl/ Yogurt & berries | Chickpea salad/ Pear & nut butter | Sheet-pan chicken & veggies |
| Quiche/ Pear & nut butter | Chicken salad/ Cottage cheese jar | Roasted veggies & lentils |
| Quiche/ Yogurt parfait | Chicken salad/ Cottage cheese jar | Halibut, quinoa & veggies |
| Quiche/ Pear & nut butter | Chicken salad/ Cottage cheese jar | Bean & veggie skillet |
| Quiche/ Yogurt parfait | Chicken salad/ Cottage cheese jar | Chicken bowls |
| Breakfast bowl/ Kefir & berries | Lettuce wraps/ Crunchy chickpeas | Salmon, potatoes & green beans |
| Breakfast bowl/ Kefir & berries | Lettuce wraps/ Crunchy chickpeas | Shrimp & zucchini noodles |
Day 1
Breakfast (352 Calories)
● 1 serving Raspberry-Peach-Mango Smoothie Bowl
Morning Snack (98 Calories)
● ½ cup plain nonfat strained (Greek-style) yogurt
● ½ cup raspberries
Lunch (401 calories)
● 1 serving Bell Pepper & Feta Chickpea Salad
Afternoon Snack (149 Calories)
● ½ pear
● 1 tablespoon almond butter
Dinner (502 Calories)
● 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Daily totals: 1,503 calories, 67 g fat, 81 g protein, 153 g carbohydrates, 34 g fiber, 1,266 mg sodium
To make it 1,800 calories: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack
To make it 2,000 calories: Change the morning snack to 1 cup plain nonfat strained (Greek-style) yogurt, 1 cup raspberries and 2 tablespoons chia seeds. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
Day 2
Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer
Breakfast (334 Calories)
● 1 serving Broccoli, White Bean & Cheese Quiche
● ¼ cup raspberries
Morning Snack (149 Calories)
● ½ pear
● 1 tablespoon almond butter
Lunch (380 calories)
● 1 serving Anti-Inflammatory Chicken & Beet Salad
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (453 Calories)
● 1 serving Roasted Root Veggies & Greens over Spiced Lentils
Daily totals: 1,511 calories, 79 g fat, 84 g protein, 116 g carbohydrates, 31 g fiber, 1,891 mg sodium
To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack
To make it 2,000 calories: Change the raspberry serving in breakfast to 1 cup. Change the morning snack to 1 whole pear and 2 tablespoons of almond butter. Add Crunchy High-Protein Quinoa Bites as an evening snack.
Day 3
Breakfast (318 Calories)
● 1 serving Broccoli, White Bean & Cheese Quiche
Morning Snack (217 Calories)
● ½ cup plain nonfat strained (Greek-style) yogurt
● 1 cup blackberries
● 1 tablespoon ground flaxseeds
● 1 tablespoon chia seeds
Lunch (380 calories)
● 1 serving Anti-Inflammatory Chicken & Beet Salad
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (406 Calories)
● 1 serving Baked Halibut with Brussels Sprouts & Quinoa
Daily totals: 1,516 calories, 72 g fat, 108 g protein, 106 g carbohydrates, 31 g fiber, 2,113 mg sodium
To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack
To make it 2,000 calories: Add 1 medium apple to breakfast. Change servings in the morning snack to 1 cup nonfat Greek yogurt and 2 tablespoons chia seeds. Add Crunchy High-Protein Quinoa Bites as an evening snack.
Day 4
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Breakfast (318 Calories)
● 1 serving Broccoli, White Bean & Cheese Quiche
Morning Snack (149 Calories)
● ½ pear
● 1 tablespoon almond butter
Lunch (380 calories)
● 1 serving Anti-Inflammatory Chicken & Beet Salad
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (458 Calories)
● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
Daily totals: 1,500 calories, 68 g fat, 87 g protein, 136 g carbohydrates, 30 g fiber, 2,218 mg sodium
To make it 1,800 calories: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
To make it 2,000 calories: Include 1 ounce of almonds with breakfast. Change ½ pear to 1 whole pear in the morning snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
Day 5
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Breakfast (318 Calories)
● 1 serving Broccoli, White Bean & Cheese Quiche
Morning Snack (217 Calories)
● ½ cup plain nonfat strained (Greek-style) yogurt
● 1 cup blackberries
● 1 tablespoon ground flaxseeds
● 1 tablespoon chia seeds
Lunch (380 calories)
● 1 serving Anti-Inflammatory Chicken & Beet Salad
Afternoon Snack (195 Calories)
● 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (413 Calories)
● 1 serving Chili-Lime Chicken Bowls
Daily totals: 1,523 calories, 69 g fat, 107 g protein, 116 g carbohydrates, 32 g fiber, 2,120 mg sodium
To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack
To make it 2,000 calories: Add 1 medium apple to breakfast. Change servings in the morning snack to 1 cup nonfat Greek yogurt and 2 tablespoons chia seeds. Add Crunchy High-Protein Quinoa Bites as an evening snack.
Day 6
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Breakfast (391 Calories)
● 1 serving High-Protein Black Bean Breakfast Bowl
Morning Snack (169 Calories)
● 1 cup kefir
● ½ cup blueberries
Lunch (360 calories)
● 1 serving Tuna Salad Lettuce Wraps
● 1 pear
Afternoon Snack (150 Calories)
● ½ cup Crunchy Roasted Chickpeas
Dinner (427 Calories)
● 1 serving Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
Daily totals: 1,497 calories, 54 g fat, 96 g protein, 169 g carbohydrates, 37 g fiber, 1,854 mg sodium
To make it 1,800 calories: Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
To make it 2,000 calories: Add 1 medium banana to morning snack. Add 1 medium apple to afternoon snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
Day 7
Ali Redmond
Breakfast (391 Calories)
● 1 serving High-Protein Black Bean Breakfast Bowl
Morning Snack (169 Calories)
● 1 cup kefir
● ½ cup blueberries
Lunch (360 calories)
● 1 serving Tuna Salad Lettuce Wraps
● 1 pear
Afternoon Snack (150 Calories)
● ½ cup Crunchy Roasted Chickpeas
Dinner (447 Calories)
● 1 serving Zucchini Noodles with Avocado Pesto & Shrimp
Daily totals: 1,517 calories, 68 g fat, 91 g protein, 151 g carbohydrates, 37 g fiber, 1,817 mg sodium
To make it 1,800 calories: Add Crunchy High-Protein Quinoa Bites as an evening snack
To make it 2,000 calories: Add 1 medium banana to morning snack. Add 1 medium apple to the afternoon snack. Add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these other delicious Weight Loss Recipes.
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Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 300 to 400 calories while the lunches span 350 to 400 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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Why is there not a 1,200 calorie modification?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
How Fiber Benefits Weight Loss
Along with helping to curb cravings and increase feelings of fullness, high-fiber foods support weight loss by:
- Helping to balance blood sugar levels: Fiber slows the absorption of glucose (sugar) into your bloodstream, helping to prevent blood sugar spikes. When blood sugar levels are stable, the body is better equipped to burn excess fat.
- Feeding good gut bacteria: Fiber helps to nourish the beneficial bacteria in our gut. In turn, the good bacteria produce short-chain fatty acids (SCFAs), which have been shown to help regulate appetite hormones, improve metabolism and reduce inflammation.
- Adding volume without extra calories: Fiber-rich foods, such as fruits and vegetables, are often low in calories and high in volume. This supports weight loss by allowing you to eat more while reducing overall calorie intake.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
